Archives

WOD – June 29, 2019 at 01:45AM

#WOD 6/29/19 In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 35 minutes of: 50 Air Squats 40 Russian Kettlebell Swings (24/16 kg) 30 Shoulder to Overhead (75/55#) 200 meter Run 10 Strict Pull-Ups

WOD – June 28, 2019 at 01:15AM

#WOD 6/27/19 A) Every 3 minutes for 5 Rounds: Single Leg KB Romanian Deadlift x 5/5 Sled Push x 50 feet AHAP B) In teams of 2, complete 10 Rounds for time: Partner A: 9 Box Jumps Overs (24/20”) 8 Ring Dips 7 HSPU Partner B: 100 Meter Farmers Carry (24/16kg) *Partner A completes the […]

WOD – June 27, 2019 at 12:41AM

#WOD 6/27/19 A) “Strength” Every 3 minutes for 5 Rounds Narrow Grip Bench Press x 10 Kettlebell Windmill x 5/5 “Conditioning” Every 3 minutes for 5 Rounds Ring Pushup x 8-10 Kettlebell Windmill x 5/5 Max Effort Single Unders with time remaining B) “Strength” AMRAP15 2-4-6-8-10… reps of: Power Snatch (75/55) Hand Release Pushup *20 […]

WOD – June 25, 2019 at 12:24AM

#WOD 6/25/19 A) “Strength” Take 15 minutes to work up to a heavy Back Squat Double. Then drop 20% and compete 1 set of max unbroken reps. “Conditioning” Every 3 minutes for 6 Rounds: Goblet Squat x 12 Hanging Medicine Ball Hamstring Curls x 12-16 Calorie Bike x 12 B) “Strength” For time: 75 Hang […]

WOD – June 23, 2019 at 11:32PM

#WOD 6/24/19 A) “Strength” 6 Sets Strict Press x 3 @ 75-80% of 1RM Hollow Rock x 30-45 seconds *rest 1 minute “Conditioning” EMOM15 Minute 1: Seated KB Shoulder Press x 5/5 Minute 2: Straight Arm to Forearm Plank x 30-45 seconds Minute 3: Hollow Rock x 30-45 seconds B) 5 Rounds for time: 300 […]

WOD – June 20, 2019 at 11:36PM

#WOD 6/21/19 A) “Strength” 5 Sets Bench Press x 5 Strict Pull-up x 5 “Conditioning” Every 3 minutes for 5 Rounds: Ring Pushup x 8 Barbell Ring Row x 8 Back Extension x 8 B) AMRAP22 10/8 Calorie Bike 2 Rope Climbs 3 Deadlifts (185/125)

WOD – June 20, 2019 at 12:28AM

#WOD 6/20/19 A) “Strength” Take 16 minutes to find your 1 rep max Squat Clean “Conditioning” EMOM16 Bumper Plate Squat Clean x 40 seconds Ring Tricep Extension x 40 seconds Side Plank Bridge Crunch (right) x 40 seconds Side Plank Bridge Crunch (right) x 40 seconds B) “Strength” 7 Rounds for time Hang Clean x […]

WOD – June 17, 2019 at 11:58PM

#WOD 6/18/19 A) “Strength” 5 sets: Strict Shoulder Press x 1 rep Followed by, Every 3 minute, for 6 minutes (2 sets): Push Press x Max Reps @ 80-85% of today’s 1-RM “Conditioning” EMOM16 Hanging L Sit x 40 seconds Dumbbell External Rotation (right) x 40 second Dumbbell External Rotation (left) x 40 seconds Wall […]